The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips
Strength
A1: Back Squat (6 x 3 @30X1)
Work between 70-80% of 1RM
Like always let the tempo determine the load.
A2: Single Leg RDL (6 x 5 per side @3010)
Single leg/ single arm
Use KBs or DBs
If right hand holds the KB, then the right foot will come off the ground
Metcon
B: 19.07.02 (Time)
5 rounds for time: CAP 13
7 SA DB Clean and Jerk (right)
20″ Front Rack Walking Lunges
7 SA DB Clean and Jerk (left)
20″ Front Rack Walking Lunges
RX: 50# / 35#
Athletic: 30# /20#
Fitness: 15# / 10#
RX+: Overhead Walking Lunges
Clean & Jerk coming from the hang and push press is allowed.
Accessory
3x
10 supermans
10 straight leg sit ups
6 straddle leg lifts https://youtu.be/sbKOvOOnc4s